Screen Time and Eye Strain: What Actually Helps

Digital eye strain is common for anyone who spends hours on computers and phones. The symptoms include tired or dry eyes, blurry vision, headaches and a stiff neck.

Follow the 20-20-20 rule

Every 20 minutes, look at something 20 feet away for 20 seconds. It gives your focusing muscles a break.

Blink more

People blink much less when staring at screens. Make a point of blinking fully, and use lubricating eye drops if your eyes feel dry.

Set up your screen

• Keep the screen about an arm's length away.
• Put the top of the monitor at or slightly below eye level.
• Match screen brightness to the room.
• Increase the text size so you're not squinting.

Fix the lighting

Reduce glare from windows and overhead lights. Position your screen so bright light isn't directly behind or in front of it.

Get your eyes checked

An outdated prescription is a common cause of strain. If symptoms persist, see an optometrist. Some people benefit from glasses designed for computer distance.

Eyes change with age

After 60, many people need more light to read and see clearly. Brighter lamps and larger text can make a big difference.

Make screens easier to read

• Increase text size in your device settings.
• Use a larger screen or tablet stand.
• Turn on high-contrast mode.

Have an eye exam every year or two to check for cataracts, glaucoma and macular degeneration.